Randy Chandler
Cheese is a beloved food for many, but it has also been linked to heart disease due to its high saturated fat and sodium content. While some sources suggest that cheese can be part of a heart-healthy diet, others emphasize that highly processed cheeses like American cheese are particularly high in saturated fat and sodium. American cheese is labelled as pasteurized process cheese due to its added ingredients, and it may not offer the potential health benefits of 100% cheese. However, recent studies have shown that consuming cheese may not intuitively lead to a higher risk of cardiovascular diseases. In fact, a daily serving of cheese has been linked to a lower risk of heart disease, stroke, and death from cardiovascular disease. Overall, while American cheese may not be the healthiest option, cheese in moderation can be part of a balanced diet.
| Characteristics | Values |
|---|---|
| High in saturated fat | Yes |
| High in sodium | Yes |
| High in calcium | Yes |
| High in protein | Yes |
| High in vitamin K | Yes |
| High in vitamins A and B12 | Yes |
| High in zinc, phosphorus, and riboflavin | Yes |
| High in omega-3 fatty acids | Yes |
| High in conjugated linoleic acid (CLA) | Yes |
| High in preservatives and colorings | Yes |
| High in cholesterol | Yes |
| Processed | Yes |
| Pasteurized | Yes |
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What You'll Learn
American cheese is processed
While cheese can be part of a heart-healthy diet, some cheeses are better than others. American cheese is processed, and it is labelled as "pasteurized process cheese" because it contains added ingredients, such as preservatives and colourings. It is made by mixing cheese with other cheeses or dairy products, and other ingredients may be added to enhance flavour, texture, or shelf life.
Processed cheeses like American cheese tend to be higher in sodium than other cheeses, and one stick of American cheese has 390 milligrams of sodium. The American Heart Association recommends limiting sodium intake to 2,300 milligrams per day but suggests that those with high blood pressure should aim for 1,500 milligrams per day.
American cheese is also likely to be high in saturated fat, which is known to elevate levels of low-density lipoprotein (LDL) cholesterol, increasing the risk of cardiovascular disease. While cheese can be a great source of calcium, protein, vitamins, and minerals, it is recommended to consume it in moderation, especially if you have heart disease.
When it comes to choosing a cheese that is better for your heart, mozzarella is a good option. It is lower in sodium and saturated fat compared to other cheeses, and it is a good source of protein and calcium. Fresh mozzarella also contains probiotics that can benefit gut and immune health.
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It's high in saturated fat
While cheese can be part of a heart-healthy diet, it is important to remember that it can be high in saturated fat. American cheese, in particular, tends to be very high in saturated fat and sodium. This is because it is a processed cheese product, made by mixing different cheeses and dairy products together and adding other ingredients to enhance flavor, texture, and storage time. These added ingredients can include preservatives and colorings, which means that American cheese is not considered 100% cheese.
Saturated fat is known to elevate the level of low-density lipoprotein (LDL) cholesterol, thereby increasing the risk of cardiovascular disease. Eating too much saturated fat can therefore have negative effects on heart health. For this reason, the American Heart Association recommends limiting saturated fat to 5% to 6% of total daily calories, or about 13 grams per day for a 2,000-calorie diet.
However, it is important to note that not all saturated fats are created equal. There are seven primary types of saturated fats, all made of varying lengths of carbon atoms. Research suggests that long-chain fatty acids may be more harmful to health than medium-chain and short-chain fatty acids, which are more likely to have neutral effects. Additionally, a 2022 study found that people who consumed cheese had lower risks of heart disease, and recent studies have shown that full-fat dairy products like cheese may not intuitively carry a high risk of cardiovascular disease due to their saturated fat content.
When it comes to cheese, it is therefore important to consume it in moderation and to be mindful of the type of cheese and its nutritional content. While American cheese may be high in saturated fat, other cheeses like mozzarella are lower in saturated fat and can be a better choice for those concerned about heart health.
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It's high in sodium
While cheese can be part of a heart-healthy diet, it's important to choose the right kind. American cheese is labelled as "pasteurized processed cheese" because it contains added ingredients, such as preservatives and colourings. It also tends to be highly processed and manufactured, which means it is very high in sodium.
Sodium is a mineral that is overconsumed in the American diet and contributes to hypertension, a known risk factor for heart disease. The American Heart Association recommends limiting sodium intake to 2,300 milligrams per day, but those with high blood pressure should aim for 1,500 milligrams per day. One stick of American cheese contains 390 milligrams of sodium, which is a significant contribution to your daily intake.
When compared to other cheeses, American cheese has a higher sodium content. For example, an ounce of mozzarella contains 138 milligrams of sodium, while a one-ounce serving of cheddar has 180 milligrams. These harder cheeses tend to have higher sodium levels as they require more salt in the aging process.
The high sodium content in American cheese can be problematic, especially if you are already consuming other high-sodium foods such as canned soups, breads, snacks, or frozen meals. It's important to be mindful of your overall sodium intake and choose lower-sodium varieties of cheese when possible.
In addition to its high sodium content, American cheese also tends to be high in saturated fat, another nutrient that individuals with heart disease are often advised to limit. Thus, while American cheese can be enjoyed in moderation, it is important to be aware of its nutritional content and how it fits into your overall diet.
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It may lack protein and nutrients
While cheese is a good source of calcium, fat, protein, vitamins, and other nutrients, American cheese may lack these nutrients. American cheese is labelled as "pasteurized processed cheese" because it contains added ingredients, such as preservatives and colourings. It is also highly processed and manufactured, which means it tends to be very high in saturated fat and sodium.
A one-ounce portion of cheddar cheese has 180 milligrams (8% of the daily value) of sodium, while one stick of American cheese has 390 milligrams. The American Heart Association recommends limiting sodium intake to 2,300 milligrams per day but ideally maxing out at 1,500 milligrams, especially for those with high blood pressure.
American cheese is made by mixing cheese with other dairy products, and other ingredients may be added to enhance flavour, texture, or shelf life. This means it may not offer the same health benefits as other cheeses. For example, mozzarella is lower in sodium and saturated fat, and it is a good source of protein and calcium, with six grams of protein and 143 milligrams of calcium per ounce.
While cheese can be part of a heart-healthy diet, it is important to choose the right type of cheese and consume it in moderation. The American Heart Association recommends limiting saturated fat to 5% to 6% of total daily calories, or about 13 grams per day for a 2,000-calorie diet.
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Other cheeses are better for heart health
While American cheese is not necessarily unhealthy, it is a processed cheese that contains added preservatives, colourings, and other ingredients. It is likely that it does not offer the same health benefits as unprocessed cheese.
When it comes to cheese, it is well-known that it contains beneficial nutrients, like protein and calcium. However, it also contains nutrients that are best consumed in moderation, such as saturated fat and sodium.
A 2022 study in Nutrients found that people who consumed cheese had lower risks of heart disease. However, Dr. Chen notes that the type of cheese and the amount consumed are important factors. He recommends opting for cheeses with lower saturated fat and sodium content, such as mozzarella. Mozzarella is a good source of protein and calcium and even contains probiotics that can benefit gut and immune health. It is also lower in saturated fat and sodium than other cheeses. For example, an ounce of mozzarella cheese contains more than six grams of protein, 143 milligrams of calcium, 138 milligrams of sodium, and about four grams of saturated fat.
Other sources suggest that grass-fed cheese may be a healthier option. A study found that participants who ate pasture-fed cheese for six weeks had lower levels of circulating saturated fatty acids and lower cholesterol levels. Additionally, grass-fed dairy products have a higher omega-3 content, which is important for heart and metabolic health.
It is worth noting that the fermentation of dairy products produces vitamin K, which helps slow the buildup of harmful calcium deposits in the heart's arteries and valves. Muenster, Camembert, and Edam cheeses contain the highest amounts of vitamin K.
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Frequently asked questions
American cheese is a processed cheese product made by mixing different types of cheese and dairy products. It is often labelled as "pasteurized process cheese" because it contains added preservatives and colourings. While it is not necessarily unhealthy, it is likely less healthy than other types of cheese due to its high sodium content and should therefore be consumed in moderation.
American cheese is high in sodium, which can contribute to hypertension, a known risk factor for heart disease. It is also high in saturated fat, which can increase the risk of heart disease and raise LDL (bad) cholesterol.
Mozzarella is a good alternative to American cheese as it is lower in sodium and saturated fat. It is also a good source of protein and calcium and contains probiotics that can benefit gut and immune health.
The American Heart Association recommends limiting sodium intake to 2,300 milligrams per day, but if you have high blood pressure, you should aim for 1,500 milligrams per day. One stick of American cheese contains 390 milligrams of sodium, so you should limit your intake accordingly.
While American cheese is high in sodium and saturated fat, it is also a source of protein and calcium. However, these nutrients can also be found in other foods such as lean meat, yogurt, beans, and leafy greens.
